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A Healthful Diet
Meeting Daily Nutritional
Guidelines - Tips
Servings and Serving Sizes
Calcium and Iron
Fruits and Vegetables
Grains
Fats
Alcohol
Fruits
and Vegetables
Different fruits and vegetables offer different nutrients,
including vitamins A, C, potassium and folate, to name a few.
Fruits and vegetables, including dried peas and beans, also
are excellent sources of fiber. Dark colored fruits and dark
green, leafy vegetables are particularly rich in many
nutrients. The majority of fruits and vegetables offer the
added nutritional benefit of being extremely low in fat and
calories. Also try to get your daily intake of fruits and
vegetables from the food itself, as opposed to fruit juices
that usually offer little fiber.
When selecting fruits and vegetables, eat many colors and
kinds. Variety is the number one goal and will ensure that all
vitamins and nutrients are covered. If selecting prepared
vegetables, always read the nutrition label to ensure that
they are low in sodium and fat.
Fruits, Vegetables and Nutrients
Different vegetables and fruits offer different nutrients and
health benefits. Some
examples are listed below.
Vitamin A (Carotenoids)
-
Orange vegetables, such as
carrots, sweet potatoes and pumpkin
-
Dark-green leafy vegetables such
as spinach, collards and turnip greens
-
Orange fruits like mango,
cantaloupe and apricots
-
Tomatoes
Vitamin C
-
Citrus fruits and juices, such
as kiwi fruit, strawberries and cantaloupe
-
Broccoli, peppers, tomatoes,
cabbage and potatoes
-
Leafy greens such as romaine
lettuce, turnip greens and spinach
Folate
-
Cooked dry peas and beans
-
Peanuts
-
Oranges and orange juice
-
Dark-green leafy vegetables such
as spinach, mustard greens and romaine lettuce
-
Green peas
Potassium
-
Baked white or sweet potato,
cooked greens such as spinach, winter squash
-
Bananas and plantains
-
Dried fruits such as apricots
and prunes
-
Orange juice
-
Cooked dry beans, such as baked
beans
-
Lentils
Learn how fruits and vegetables can be an excellent
source of fiber.
The U.S. Government's Food and
Nutrition Information Center offers detailed information about
nutritional guidelines for Americans. The National Institute of
Diabetes & Digestive & Kidney Diseases offers excellent resources on
nutrition and
other health issues. |
